Pumpkin Pie Smoothie (Vegan & Gluten Recipe

I created a high-protein vegan pumpkin pie smoothie that’s gluten-free and packed with wholesome ingredients, and as one of my go-to Healthy Fall Smoothies it includes a surprising pantry staple that boosts protein without dairy.

I never expected a breakfast to fool me so well. This Pumpkin Pie Smoothie tastes like dessert but runs my morning.

It has pumpkin puree and a scoop of vanilla vegan protein powder and sometimes frozen banana, and when I take a sip I catch myself smiling, like wait is this allowed? It’s rich, spiced and oddly bright, not the usual mushy bowl.

If you like fall in a cup but want something that actually fuels you, this is it. Tagged as Healthy Recipe With Pumpkin Puree, I promise it’ll make you curious enough to try it, right now.

Ingredients

• Pumpkin puree: high in fiber and vitamin A, adds earthy sweetness and body, nice.
• Frozen banana: sweet, creamy, adds potassium and natural sugars for energy, yum.
• Plant milk: low calorie, kinda mild flavor, keeps it dairy free.
• Vegan protein: boosts protein, helps keep you full, sometimes sweetened though.
• Chia or flax: provide omega 3s and fiber, they thicken the smoothie.
• Gluten free oats: slow burning carbs and extra fiber, more filling.
• Vegan yogurt or silken tofu: creamy texture, adds protein and a mild tang, kinda.
• Pumpkin pie spice: aromatic blend, almost calorie free, gives warming fall flavor.

Ingredient Quantities

• 1 cup canned pumpkin puree (not pie filling)
• 1 medium frozen banana peeled
• 1 cup unsweetened almond milk or other plant milk
• 1 scoop (about 25–30 g) vanilla vegan protein powder
• 1/2 cup plain unsweetened vegan yogurt or silken tofu
• 1 tbsp pure maple syrup
• 1 tbsp chia seeds or ground flaxseed
• 1/4 cup gluten free rolled oats
• 1 tsp pumpkin pie spice
• 1/2 tsp ground cinnamon
• pinch of fine sea salt
• 1/2 cup ice (about 4-6 cubes)

How to Make this

1. Gather and measure everything: 1 cup pumpkin puree (not pie filling), 1 medium frozen banana peeled, 1 cup unsweetened almond milk or other plant milk, 1 scoop vanilla vegan protein powder (about 25 to 30 g), 1/2 cup plain unsweetened vegan yogurt or silken tofu, 1 tablespoon pure maple syrup, 1 tablespoon chia seeds or ground flaxseed, 1/4 cup gluten free rolled oats, 1 teaspoon pumpkin pie spice, 1/2 teaspoon ground cinnamon, a pinch of fine sea salt, and 1/2 cup ice.

2. Add the pumpkin, frozen banana, and almond milk to the blender first so the base blends smooth without clumping.

3. Sprinkle in the protein powder, vegan yogurt or silken tofu, maple syrup, chia or ground flax, and the rolled oats. Add the pumpkin pie spice, cinnamon, and sea salt.

4. Toss the ice on top. Put the lid on tight.

5. Start the blender on low for a few seconds then ramp up to high. Blend until very smooth and creamy, about 30 to 60 seconds depending on your blender. Stop and scrape the sides once or twice so nothing gets missed.

6. Taste and adjust: add another teaspoon of maple syrup if you want it sweeter, a splash more plant milk if it’s too thick, or a few extra ice cubes if you want it thicker. If using whole chia seeds and you like it thicker, let the smoothie sit for 2 to 5 minutes so they swell, then stir or pulse again.

7. If the oats feel gritty, pulse a few more seconds to break them down, or use quick oats next time for a smoother texture.

8. Pour into a glass and sprinkle a bit more cinnamon or pumpkin pie spice on top if you want. Enjoy right away for the best texture.

9. Leftovers can be refrigerated up to 24 hours but may thicken; stir in a little plant milk before drinking.

Equipment Needed

1. High-speed blender (or a regular blender), best for crushing ice and oats — blends smooth fast.
2. Measuring cups and spoons (1 cup, 1/4 cup, 1 tsp, 1 tbsp), so everything gets the right amount.
3. Protein powder scoop or a small dry scoop / tablespoon for level scoops.
4. Rubber spatula or large spoon to scrape the jar, nothing goes to waste.
5. Cutting board and small knife to chop the banana if it needs trimming.
6. Tall glass or to-go jar with lid for serving and storing leftovers.
7. Ice cube tray or bag of ice, and a small dish to hold toppings if you want cinnamon or extra oats.

FAQ

Pumpkin Pie Smoothie (Vegan & Gluten Recipe Substitutions and Variations

• Unsweetened almond milk: swap 1 cup for oat milk (1 cup) for a thicker, creamier texture, or soy milk (1 cup) for more protein, or light canned coconut milk thinned with 1/2 cup water (1 cup total) if you want richer pumpkin flavor.
• Vanilla vegan protein powder: try 1/2 cup silken tofu plus 1 tsp vanilla extract for the same creaminess and protein, or 1 scoop pea or hemp protein (same weight) if you don’t have a vanilla blend, or 2 tablespoons almond or peanut butter for extra protein and fat.
• Gluten free rolled oats: replace 1/4 cup oats with 3 tablespoons almond flour for a low-carb creaminess, or 1/4 cup cooked quinoa or mashed cooked sweet potato for body and fiber if you want it smoother.
• Chia seeds or ground flaxseed: use 3 tablespoons hemp seeds for a nutty flavor and omega fats, or 1 tablespoon psyllium husk if you want extra thickening (start small, it gels fast), or 1 tablespoon ground walnuts for texture and healthy fats.

Pro Tips

1. Start the blender on low then crank it up, and stop once or twice to scrape the sides, otherwise the protein powder and oats hide up top and you get lumps, its faster to do this than to keep reblending.

2. If the oats feel gritty, either pulse them alone first or soak them in a little plant milk for 5 minutes before you blend, quick oats work best for a silky texture so use them if you hate grainy smoothies.

3. Taste the smoothie before you add more sweetener, some vegan protein powders are already pretty sweet so you might not need extra maple syrup, a tiny pinch of salt boosts the pumpkin spice and brings out sweetness without adding sugar.

4. Want it thicker or colder without watering it down? Freeze banana slices or pour some of the smoothie into ice cube trays and blend them back in later, and if you refrigerate leftovers remember it will thicken so stir in a splash of plant milk before drinking.